Important: Seek medical advice before starting any exercise program.
Regular exercise is an important way of improving health. It keeps muscles and bones in good order and slows down the ageing process.
Exercise improves fitness level, increases muscle tone and flexibility, resulting in a general sense of well-being.
The mental benefits of exercise can be difficult to quantify, but include: Improving sleep, feeling more alert, reducing stress, better appetite, better concentration and a general feeling of well-being (clothes fit better, feel more attractive, etc.).
Regular exercise helps your body in 3 ways:
° With stamina - ability to keep going
° With strength - how well muscles work
° With suppleness - flexibility of body
STAMINA
A good level of stamina increases energy and enables you to keep going longer during exercise.
To improve stamina, you need to gradually strengthen heart and lungs by doing some form of aerobic exercise.
Aerobic exercise is activity that requires the lungs to take in additional oxygen to meet the needs of muscles.
Your 'aerobic system' (i.e. heart and lungs), grows stronger and more efficient as your body adjusts to the new rate at which you need energy. Activities such as jogging, cycling, squash and swimming fall into this category.
STRENGTH
The amount of force a muscle, or group of muscles, can produce.
To develop muscles, you need to make them work hard for a short time. The size of muscle fibres increases to cope with the extra work.
You can build muscles in your arms and shoulders by doing push-ups for example. Other activities include swimming, rowing and training with weights.
Some muscle-building methods make muscles work as hard as possible against immovable objects (e.g. a wall). This is called isometric exercise.
However, it can encourage high blood pressure and should be undertaken with great care.
Another form of muscle-building is by isotonic exercise. This is exercise in which the body works against its own weight, or against external weight (e.g. weight-lifting).
There is also isokinetic exercise, combining elements of isometric and isotonic exercise. Usually performed on sophisticated fitness training equipment found in sports centres and YMCA's.
Other activities good for developing muscular strength include canoeing, riding, digging, cross-country skiing and rowing.
SUPPLENESS
The ability to bend and stretch easily.
Lack of suppleness can restrict your range of movement and make you more prone to injury and stiffness. Regular stretching exercises (e.g. touching your toes), stretch tissue surrounding muscle fibres so the muscle can lengthen.
Exercise keeps your joints supplied with blood and used to a wide range of movement.
Slow, gentle stretching is the best way to loosen your muscles and develop suppleness. Fast, vigorous movements may cause strain and damage.
Some people are simply more supple than others, so don't stretch beyond what feels comfortable.
ACTIVITIES
Activities which will help you keep supple include swimming, basketball, volleyball, skiing, skating, dancing, gymnastics, yoga, judo and tennis.
Walking
A natural exercise.
Brisk walking is great for stamina, but not quite so good for suppleness or strength.
For all-round fitness, it is advisable to take some other form of exercise as well. Walking is excellent for relieving stress and tension.
Swimming
One of the best all round forms of exercise.
It is excellent for stamina, strength and suppleness. If you use various strokes the benefit increases. It is a good way to become fit and stay fit.
Swimming is especially good if you're overweight or suffer from backache, stiffness or disability, because the body is supported by water and so does not have to carry its own weight.
Cycling
Good for stamina and leg strength. It will help with suppleness a little (since it keeps you moving).
Jogging
Good for stamina, but not so good for suppleness or upper body strength. It is important not to overdo it at first.
Run on soft surfaces like grass when you can. Jogging on hard surfaces can damage the ankles and knees and may cause permanent injury. Proper jogging shoes are also important.
If you are planning on entering a marathon, or half-marathon, be sure to train properly and build up your running distance slowly. It is vital to achieve enough muscle strength and stamina. Inadequate preparation can cause a heart attack.
Golf
A round of golf can be good for stamina and leg strength. It usually involves a walk of 4-5 miles in the open air, often up and down hills, carrying clubs or pulling a cart.
Bowling
Improves flexibility in shoulders and arms, and strength in legs.
Badminton
Involves lots of bending, stretching and jumping. Therefore, it's good for flexibility and strength, especially leg strength. You're moving all the time, so it is also good for stamina.
Tennis
The exercise value of tennis becomes better as your game improves. The bending, stretching, leaping and running are good for stamina, fairly good for suppleness and certainly good for leg strength.
Squash
You have to be fit to play squash, so it is not advisable to start playing to become fit. It can be a very hard, fast game. If you're fit, squash is excellent for stamina, leg strength and suppleness.
Team games
They are not just for school children. They are fun and good exercise for anyone. There is plenty of choice - football, cricket, rugby, hockey, basketball, volleyball, baseball, etc.
Most team games are good for stamina and strength, and quite good for suppleness. You can play for fun in the park or on the beach.
If you do want to play seriously, it's a good idea to train as well. That way you can reach a good standard and not strain yourself.
Weight lifting
Whether training with free weights or machines, weight training increases strength. Doing a lot of repetitions, using light weights, will also build up stamina.
Suitable training with weights can firm up the body and help you become slim and supple. It is important to learn the proper techniques for lifting to avoid injury.
Judo
These activities all involve a physical work-out, relaxation and skill learning. They're good for stamina, strength and suppleness. There's some risk of injury because of the physical contact with other people.
In a good club, people are careful and injuries are rare. As with any exercise, care should be taken in warm-ups. All stretching should be initially slow and gentle.
Aerobics
Usually these include an all-over work-out. This is good for stamina, strength and suppleness.
Some exercises will build up strength in legs, arms, stomach and back. Gentle bending and stretching is good for suppleness. ÔAerobicÕ exercises, based on gentle jogging or jumping, are great for stamina.
Dance
Excellent for strength, especially leg strength, good for stamina, and keeps joints supple and mobile. It is good for balance too.
Yoga
Excellent for suppleness and general relaxation because it is gentle and controlled. It's good for strengthening muscles, especially in the stomach, hips, thighs and back. There is no real benefit for stamina.
THE BENEFITS OF EXERCISE
Regular exercise keeps you fit and helps the body work more efficiently. It makes different parts of the body strong and flexible.
Heart
When exercising, muscles need more oxygen than normal. The heart has to work harder. Regular, vigorous activity will increase heart strength, and help it become more efficient and less prone to disease.
Exercise may also lower blood pressure so reducing risk of hardening of arteries, and widen the arteries and make complete blockage by a blood clot far less likely.
Lungs
Exercise makes you breathe more deeply and keeps the muscles in the chest strong. It also keeps lungs used to taking in large amounts of air. Therefore, you're less likely to become out of breath when you exert yourself than someone who takes no exercise.
Joints
If joints are exercised regularly, they keep their strength and flexibility. If joints are under-used, the ligaments that support and protect them can become stiff and weakened.
Muscles
Exercise improves blood flow to muscles, providing nutrients and removing waste products. Muscles are strengthened. The muscle tone is improved and, because the muscles require more energy, fat stored in the body is broken down and used. This can lead to a reduction in weight.
MAKING A START
To put you on the path to fitness and well-being, 3 regular 20min sessions/week, should be enough. It's important to find an activity you enjoy, or you may lose interest and lack motivation to continue over time.
The activity should be intense enough to make you breathless and aware of your heart beating. However, never exert yourself to a point where you feel dizzy or faint.
It's important to increase your level of activity gradually. When exercising, clothing and equipment should be suitable. Never exercise immediately after eating.
Always do some warm-up exercises first to reduce the possibility of sprains and strains. If any exercise or movement becomes painful, or causes other forms of discomfort, stop at once.
It's a good idea to consult your doctor before taking up any sort of strenuous activity for the first time if you belong to any of these categories:
° 60+ years
° 40+ years, and have not taken regular exercise
° Heavy smoker (i.e. 20+ cigarettes/day)
° Pregnant
° Overweight
° Under doctor's care for a long-term health problem (e.g. high blood pressure, heart disease, diabetes, kidney disease)
